In the three years I have been involved in triathlon I have learned a lot of lessons - some painful! So today I cycled the 16 mile course I will be running tomorrow. I'm glad I did as it involves some tricky hills and pacing myself will be all important. In the first half the hills are steeper and longer so I'll be taking it easy so there is something left in "the tank" for the end. I don't want to be crawling over the line although it finishes with a big climb up steps - very much Rocky style if you remember the scene from the film. I hope they will be playing the theme tune!
I rode the course on my new cx bike and when going through one of the 6 parks we went off road to have some fun which ended up with me having one fall so the bike is now officially christened. It's a good work out and I'll be spending many hours over the winter racing down trails which should be less dangerous than the roads. Now to rest and prepare for tomorrow.
Saturday, 29 October 2011
Friday, 28 October 2011
Alarmed!!
Have you ever wondered why an alarm is called an alarm? Well this morning I have scientific evidence to explain the answer to the question. I am currently recording my heart rate 1st thing in the morning as this is your true resting heart rate. So picture the scene. 6am alarm goes off. I reach over for the chest strap and the Garmin to record my heart rate trying to be quite so as not to disturb my wife. Knock the lamp over and my first reading is 75 bpm! Alarms, alarm you. I lay back down and after a few minutes its down to 52. I want to have it in the 40's by May.
Off to a different pool this morning where my son is a life guard. Unfortunately it's only 25 m with 2 lanes roped off. There was only 1 guy in the fast lane and I think he thought it was all his so I joined him and sat of his toes for the first 10 minutes so he got the message I was entitled to be there - it's not that he was fast but the fastest in the pool that morning (don't want to give you the wrong idea that I'm fast!). The only other lane had 3 "icebergs" as I call them which are generally gentlemen in their late 60's whose heads are the only thing you see above the water. Very dangerous to swim around as the width under the water is quite substantial but good on them for being up early and taking some exercise. Now for my chocolate milk and fruit breakfast number 2 having had my porridge before I swam. Have a good day.
Off to a different pool this morning where my son is a life guard. Unfortunately it's only 25 m with 2 lanes roped off. There was only 1 guy in the fast lane and I think he thought it was all his so I joined him and sat of his toes for the first 10 minutes so he got the message I was entitled to be there - it's not that he was fast but the fastest in the pool that morning (don't want to give you the wrong idea that I'm fast!). The only other lane had 3 "icebergs" as I call them which are generally gentlemen in their late 60's whose heads are the only thing you see above the water. Very dangerous to swim around as the width under the water is quite substantial but good on them for being up early and taking some exercise. Now for my chocolate milk and fruit breakfast number 2 having had my porridge before I swam. Have a good day.
Thursday, 27 October 2011
Rest & repair
Today is a rest day and I took full advantage with a long lie till 6.45am. My quads are a bit tender from the turbo session but tomorrows swim should sort them out. Despite me not exercising I had some work to do with my bike. I was having new wheels fitted which are more aerodynamic meaning I will go faster - having tested them for a week I have to agree with the hype and it's £600 well spent! However a few more bits & pieces on the bike need repaired / serviced so it will be going to my favourite repair specialist - Willie Bain. What Willie doesn't know about bikes is not worth knowing - it's so good to know someone who you can trust to do the best job possible for you.
You have to take time to look after your equipment as the last thing you want is for it to breakdown in an event after all the hard work in the training. Now that would hurt!
You have to take time to look after your equipment as the last thing you want is for it to breakdown in an event after all the hard work in the training. Now that would hurt!
Wednesday, 26 October 2011
Motivation
I reflected on my training today which started with an early morning run, wearing my head light as it was pitch black - I gave a few car drivers a fright! It wasn't a long run, as I have done the hard work for the race this weekend, but I was on my own. The only thing to keep me going was my computer which instantly feeds back my heart rate, time and pace per mile. I use the results to drive me and know my coach will also be looking at them so I can't slack off.
This evening couldn't be more different - a group turbo training session. The dynamics of working in a group are different to training on your own. I am still measuring my output through my computer but I have the added motivation of making sure I'm working at least as hard as my fellow athletes. There is a focus in this group, a respect for one another although we are at different standards of riding but have a common aim - one of self improvement.
Motivation comes in different forms but if you can gender this "group ethos" then everyone will improve and therefore a greater result will be achieved. Why not try this at work? Not the lycra and the sweat but the group ethos of improving your performance but you need to start with a clearly defined objective. Go on. Have some fun getting better.
This evening couldn't be more different - a group turbo training session. The dynamics of working in a group are different to training on your own. I am still measuring my output through my computer but I have the added motivation of making sure I'm working at least as hard as my fellow athletes. There is a focus in this group, a respect for one another although we are at different standards of riding but have a common aim - one of self improvement.
Motivation comes in different forms but if you can gender this "group ethos" then everyone will improve and therefore a greater result will be achieved. Why not try this at work? Not the lycra and the sweat but the group ethos of improving your performance but you need to start with a clearly defined objective. Go on. Have some fun getting better.
Tuesday, 25 October 2011
Treacle
Today was meant to be a rest day but having missed my swimming yesterday I needed to get in the pool tonight and there was a coached swim session. The warm up went well and I was enjoying gliding up and down the pool but when the hard work started it felt like I was dragging myself through treacle. It's three years since I started swimming properly and going from 40 metres to 3,800 metres in open water is progress. But the swimming is ugly and not efficient and this is what I am working on.
I am persevering as unless I can swim 3,800 metres in the sea at Lanzarote in 206 days time and come out fresh enough to cycle 112 miles in hilly, hot and windy conditions followed by a marathon then I'm stuffed.
The 206 days will fly in so every training session is vital - even if I am not particularly enjoying dragging myself through the treacle. Sometime life is like that but we know these days will pass so always look past them and stay on target, assuming you have one!
I am persevering as unless I can swim 3,800 metres in the sea at Lanzarote in 206 days time and come out fresh enough to cycle 112 miles in hilly, hot and windy conditions followed by a marathon then I'm stuffed.
The 206 days will fly in so every training session is vital - even if I am not particularly enjoying dragging myself through the treacle. Sometime life is like that but we know these days will pass so always look past them and stay on target, assuming you have one!
It never rains but it pours!
In the world of "positive" sometimes you can have a crap day - like yesterday. I felt tired all day but force myself out on the run. However I didn't stick to my normal mantra of no food within 2 hours of running and suffered. Looking at the results from my computer, my heart rate went racing at the beginning and although the objective was to run the second half quicker I was lucky to be running at all. Still I managed to finish the run and although I hadn't achieved my objective at least I felt better at the end.
That was until I met my son who had strained a muscle at athletics and had to cut his session short. This is potentially a real set back as on Friday he has been invited to train with the Scotland U15 Development Squad at football. So some TLC for him and fingers crossed as these chances do not happen often.
And finally, the boiler went meaning substantial cost as we have to redesign the room it is sited in plus the cost of replacing it while having no heating for at least 2 weeks! Aaaggghhhh.
However watching the news this morning put everything into perspective with floods, earth quakes and murders. For those involved there lives could be changed forever so let's count ourselves very lucky.
That was until I met my son who had strained a muscle at athletics and had to cut his session short. This is potentially a real set back as on Friday he has been invited to train with the Scotland U15 Development Squad at football. So some TLC for him and fingers crossed as these chances do not happen often.
And finally, the boiler went meaning substantial cost as we have to redesign the room it is sited in plus the cost of replacing it while having no heating for at least 2 weeks! Aaaggghhhh.
However watching the news this morning put everything into perspective with floods, earth quakes and murders. For those involved there lives could be changed forever so let's count ourselves very lucky.
Monday, 24 October 2011
Dawn chorus
This morning I dropped my son off at the leisure centre for his first early shift - he's a life guard. Early mornings are not something he normally sees except when coming back from a party but this is a new habit he will have to get used to. As for me I would normally go swimming but couldn't today so headed off to the early shift at the office.
When I stepped out of the car I was amazed at the beautiful dawn chorus that greeted me from the birds. I could have pulled up a chair and sat and listened. However a light "smir" of rain had started which discouraged me hanging around but this brought out the fragrance of the flowers which again I hadn't really noticed before - usually because I'm in the pool at this time!
It made me think. A weeks relaxation on holiday and my senses are more tuned in. I'm going to work hard at making an effort to take these noises and fragrances in going forward as it made me feel very grateful to be healthy and alive! Have a sniff and listen next time your "up with the lark".
When I stepped out of the car I was amazed at the beautiful dawn chorus that greeted me from the birds. I could have pulled up a chair and sat and listened. However a light "smir" of rain had started which discouraged me hanging around but this brought out the fragrance of the flowers which again I hadn't really noticed before - usually because I'm in the pool at this time!
It made me think. A weeks relaxation on holiday and my senses are more tuned in. I'm going to work hard at making an effort to take these noises and fragrances in going forward as it made me feel very grateful to be healthy and alive! Have a sniff and listen next time your "up with the lark".
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